Jackfruit vs. Pilaf — In-Depth Nutrition Comparison
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What are the main differences between jackfruit and pilaf?
- Jackfruit is richer in vitamin C, yet pilaf is richer in folate, vitamin B1, manganese, vitamin B3, iron, phosphorus, copper, and vitamin B5.
- Pilaf's daily need coverage for sodium is 57% higher.
- Jackfruit has 3 times more vitamin C than pilaf. Jackfruit has 13.7mg of vitamin C, while pilaf has 4.1mg.
- Jackfruit contains less sodium.
- Pilaf has a lower glycemic index than jackfruit.
We used Jackfruit, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +138.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +245.8% |
| Contains more IronIron | +960.9% |
| Contains more CopperCopper | +118.4% |
| Contains more ZincZinc | +676.9% |
| Contains more PhosphorusPhosphorus | +633.3% |
| Contains more ManganeseManganese | +1951.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +234.1% |
| Contains more Vitamin AVitamin A | +25% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin B1Vitamin B1 | +474.3% |
| Contains more Vitamin B2Vitamin B2 | +58.2% |
| Contains more Vitamin B3Vitamin B3 | +566% |
| Contains more Vitamin B5Vitamin B5 | +204.3% |
| Contains more Vitamin B6Vitamin B6 | +21.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +783.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +813.7% |
| Contains more ProteinProtein | +505.8% |
| Contains more FatsFats | +114.1% |
| Contains more CarbsCarbs | +228.2% |
| Contains more OtherOther | +315.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.5% |
| Contains more Mono. FatMonounsaturated fat | +140.6% |
| Contains more Poly. FatPolyunsaturated fat | +301.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +40% |
| Contains more GlucoseGlucose | +9380% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +4745.6% |
| Contains more MaltoseMaltose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 32.4µg | 59% | |
| Sodium | 2mg | 1303mg | 57% |
| Folate | 24µg | 212µg | 47% |
| Vitamin B1 | 0.105mg | 0.603mg | 42% |
| Manganese | 0.043mg | 0.882mg | 36% |
| Vitamin B3 | 0.92mg | 6.127mg | 33% |
| Starch | 1.47g | 71.23g | 29% |
| Iron | 0.23mg | 2.44mg | 28% |
| Phosphorus | 21mg | 154mg | 19% |
| Carbs | 23.25g | 76.31g | 18% |
| Protein | 1.72g | 10.42g | 17% |
| Calories | 95kcal | 359kcal | 13% |
| Fructose | 9.19g | 0g | 11% |
| Vitamin C | 13.7mg | 4.1mg | 11% |
| Vitamin B5 | 0.235mg | 0.715mg | 10% |
| Copper | 0.076mg | 0.166mg | 10% |
| Zinc | 0.13mg | 1.01mg | 8% |
| Potassium | 448mg | 188mg | 8% |
| Calcium | 24mg | 83mg | 6% |
| Vitamin B6 | 0.329mg | 0.4mg | 5% |
| Choline | 17.5mg | 3% | |
| Polyunsaturated fat | 0.094g | 0.377g | 2% |
| Vitamin B2 | 0.055mg | 0.087mg | 2% |
| Vitamin E | 0.34mg | 0.04mg | 2% |
| Fats | 0.64g | 1.37g | 1% |
| Fiber | 1.5g | 1.2g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Saturated fat | 0.195g | 0.307g | 1% |
| Monounsaturated fat | 0.155g | 0.373g | 1% |
| Net carbs | 21.75g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 19.08g | 1.53g | N/A |
| Vitamin A | 5µg | 4µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.034mg | 0.086mg | 0% |
| Threonine | 0.086mg | 0.221mg | 0% |
| Isoleucine | 0.069mg | 0.279mg | 0% |
| Leucine | 0.103mg | 0.523mg | 0% |
| Lysine | 0.069mg | 0.189mg | 0% |
| Methionine | 0.034mg | 0.145mg | 0% |
| Phenylalanine | 0.052mg | 0.32mg | 0% |
| Valine | 0.086mg | 0.374mg | 0% |
| Histidine | 0.034mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
47%
Minerals Daily Need Coverage Score
12%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 17.55g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 15)
Which food is cheaper?
Pilaf is cheaper (difference - $0.5)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Jackfruit is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 1301mg)
Which food is lower in Saturated fat?
Jackfruit is lower in Saturated fat (difference - 0.112g)